Run:  3 miles 32 mins

SN:

4 mins @ 24kg; 12 rpm

6 mins @ 14kg; 16 rpm

Dips: 5x10

TRX row:  5x10

Shoulder work

 

Run:  4 miles

Stretching

 Run:  4 miles; 11 mins/ mile

SB CL to shoulder:  5x2 @ 150 lbs

SB rolling CL:  3x3 @ 150 lbs

Press:  3x3 @ 32kg

 Warmup

Run:  5 miles in 58:00

Stretching

BJJ: 1 hr

 Run:  4 miles @ 10:10/mi

Push-up:  3x15

Rows:  3x15/15 @ 24kg

Stretching 

 Warmup

Run:  4 miles

Sandbag shoulder clean: 8x2 @ 150 lbs

SB SQ:  2x10

Press:  3x3 @ 32kg

 Run:  10 miles, 11:20/mi

 Warmup

Ruck:  2 miles @ 30 lbs

SN:  

6 mins @ 24kg; 12 rpm

4 mins @ 12kg; 12 rpm

Push-ups:  3x15

Rows:  3x15 @ 24kg

Stretching

 Storms are here so no sandbag drops due to puddles.

Instead opted for a “status check” workout to see how I’m doing.

10 mins EMOM:

10 swings @ 42kg

10 pushups

Bear Hug SQ:  3x10 @ 150 lbs

 Run:  2 miles sub 18 mins

 Today was going to do my heavy SN day, but my right wrist seems sore and just off.  Decided to let the upper rest.

Ruck:  2 miles @ 30 lbs

Bear Hug SQ:  5x10 @ 150 lbs 

May run later depending on weather.

 09/10

Run:  4 miles sub 40:00

Stretching

BJJ

 Warmup

Ruck:  2 miles @ 30 lbs

SN:  

6 mins @ 24kg; 12 rpm

2 mins @ 24kg; 12 rpm

Push-up:  3x15

Row:  3x15

Stretching

 Warmup

Ruck:  2 miles @ 30 lbs

Sandbag CL-Shoulder:  15 mins 1 rep EMOM @ 150 lbs 

Sandbag shoulder carry:  2x 50ft @ 150 lbs

Press:  4x3 @ 32kg

Stretching

 Run:  3 miles; 9:20/mi

BJJ:  1 hr

 Warmup

SN:  6 mins @ 24kg; 12 rpm

Push-ups: 3x15

Rows:  3x15 @ 24kg 

Shoulders and arms